Low Cholesterol

ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 1 tablespoon olive oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1/2 (about 650g) butternut pumpkin, peeled, deseeded, cut into 2cm pieces
  • 1 800g can Italian diced tomatoes
  • 125ml (1/2 cup) water
  • 1 300g can butter beans, rinsed, drained
  • 2 tablespoons chopped fresh continental parsley
  • 1 tablespoon chopped fresh oregano
  • 1 500g pkt dried farfalle pasta
  • Salt & ground black pepper, to taste
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Nutrients
  • 2608 kj ENERGY:
  • 8g FAT TOTAL:
  • 1g SATURATED FAT:
  • 11g FIBRE:
  • 23g PROTEIN:
  • 22mg CHOLESTEROL:
  • 35.3mg SODIUM:
  • 17g CARBS (SUGAR):
  • 109g CARBS (TOTAL):

Pasta with pumpkin, tomato & butter beans

How to Make Pasta with pumpkin, tomato & butter beans Recipe? Credit by: KingOfChef

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ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • 400g San Remo wholemeal spaghetti
  • 1 cup roughly chopped fresh continental parsley
  • 200g 97% fat-free semi-dried tomatoes
  • 50g pitted Always Fresh Kalamata olives
  • 1 tablespoon extra virgin olive oil
  • 1 lemon, rind finely grated, juiced
  • 100g low-fat fresh ricotta
  • Freshly ground pepper
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Nutrients
  • 2432 kj ENERGY:
  • 13g FAT TOTAL:
  • 2g SATURATED FAT:
  • 12g FIBRE:
  • 21g PROTEIN:
  • 12mg CHOLESTEROL :
  • 290.32mg SODIUM:
  • 18g CARBS (SUGAR):
  • 89g CARBS (TOTAL):

Tomato and ricotta wholemeal spaghetti

Enjoy your favourite pasta dish without the guilt – this spaghetti main is low-fat and lower-GI too. Credit by: KingOfChef

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brown-rice-barley-salad View Ingredients View Nutrients
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Ingredients
  • 140g (2/3 cup) brown rice
  • 150g (2/3 cup) pearl barley
  • 1 red onion, cut into thick wedges
  • 3 zucchini, trimmed, thickly sliced
  • 1 red capsicum, deseeded, cut into 1.5cm pieces
  • Olive oil spray
  • 75g baby spinach leaves
  • 2 tablespoons currants
  • 1/4 cup chopped fresh coriander
  • 60ml (1/4 cup) low fat natural yoghurt
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon hot water
  • 2 teaspoons tahini
  • 1 teaspoon honey
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Nutrients
  • 1489 kj ENERGY:
  • 4g FAT TOTAL:
  • 1g SATURATED FAT:
  • 10g FIBRE:
  • 9g PROTEIN:
  • 3mg CHOLESTEROL:
  • 31.32mg SODIUM:
  • 11g CARBS (SUGAR):
  • 66g CARBS (TOTAL):

Brown rice and barley salad

This low-fat rice and barley salad is full of healthy vegetables and tastes delicious too – perfect! Credit by: KingOfChef

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ChefOfKing View Ingredients View Nutrients
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Ingredients
  • 350g dried pasta curls (San Remo brand)
  • 320g (2 cups) frozen broad beans
  • 60mls (1/4 cup) extra virgin olive oil
  • 1 medium brown onion, finely chopped
  • 4 garlic cloves, thinly sliced
  • 1/3 cup chopped fresh continental parsley
  • Salt & ground black pepper, to taste
  • Parmesan shavings, to serve
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Nutrients
  • 2021 kj ENERGY:
  • 2021 kj ENERGY:
  • 3g SATURATED FAT:
  • 10g FIBRE:
  • 16g PROTEIN:
  • 13mg SODIUM:
  • 2g CARBS (SUGAR):
  • 65g CARBS (TOTAL):

Broad bean and garlic pasta

Broad beans add a nutritious protein boost to any meal. Try them in this hearty pasta dinner idea. Credit by: KingOfChef

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homemade-baked-beans-2 View Ingredients
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Ingredients
  • 1 1/2 cups dried white navy beans
  • 1 tablespoon of oil
  • 1 small onion, finely chopped
  • 2 tablespoons tomato paste
  • 2 teaspoons brown sugar
  • 1/4 teaspoon smoky paprika
  • salt and cracked black pepper

Home-made baked beans

Home-style baked beans are full of protein and taste terrific on a piece of toast. Credit by: KingOfChef

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low-gi-pasta-primavera View Ingredients View Nutrients
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Ingredients
  • 375g dried wholemeal penne pasta
  • 2 teaspoons olive oil
  • 1 small red capsicum, thinly sliced
  • 1 large carrot, thinly sliced
  • 8 small (200g) yellow squash, thinly sliced
  • 1 garlic clove, crushed
  • 100g sugar snap peas, trimmed
  • 1 teaspoon finely grated lemon rind
  • 3 green onions, sliced
  • 1/2 cup extra-light thickened cream
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Nutrients
  • 1778 kj ENERGY:
  • 8.4g FAT TOTAL:
  • 3.1g SATURATED FAT:
  • 9.8g FIBRE:
  • 16g PROTEIN:
  • 18mg CHOLESTEROL:
  • 80mg SODIUM:
  • 64.3g CARBS (TOTAL):

Low-GI pasta primavera

ChefOfKing teaches you How to Make Low-GI pasta primavera Recipe. Let’s do it

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asian-style-coleslaw-marinated-tofu View Ingredients View Nutrients
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Ingredients
  • 1 Lebanese cucumber
  • 1 large carrot, peeled
  • 1/2 small (about 300g) Chinese cabbage (wombok) (see note)
  • 200g marinated tofu (see note), thinly sliced (we used a teriyaki-flavoured tofu)
  • 4 spring onions, finely shredded
  • 1/2 cup fresh mint leaves
  • 1/2 cup fresh coriander
  • 2 tablespoons caster sugar
  • 1/3 cup (80ml) rice vinegar
  • 1 tablespoon light soy sauce
  • 1/2 teaspoon sesame oil
  • Pinch of ground Szechuan pepper
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Nutrients
  • 568 kj ENERGY:
  • 5g FAT TOTAL:
  • 1g SATURATED FAT:
  • 7g FIBRE:
  • 9g PROTEIN:
  • 439.61mg SODIUM:
  • 11g CARBS (SUGAR):
  • 11g CARBS (TOTAL):

Asian-style coleslaw with marinated tofu

The crisp flavours of this salad are just perfect for the warmer weather ahead. Credit by: KingOfChef

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sweet-couscous-lentil-salad View Ingredients View Nutrients
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Ingredients
  • 2 teaspoons olive oil
  • 1 red onion, finely chopped
  • 3 teaspoons balsamic vinegar
  • 2 teaspoons brown sugar
  • 100g (1/2 cup) couscous
  • 125ml (1/2 cup) boiling water
  • 1 x 400g can brown lentils, rinsed, drained
  • 1 cup chopped fresh continental parsley
  • 1 cup chopped fresh mint
  • 8 fresh dates, pitted, thinly sliced
  • 60g (1/3 cup) sunflower kernels
  • 1 x 250g punnet cherry tomatoes, halved
  • 1 tablespoon finely grated lemon rind
  • 80ml (1/3 cup) fresh lemon juice
  • Low-fat natural yoghurt, to serve
  • Lebanese bread, to serve
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Nutrients
  • 1385 kj ENERGY:
  • 11g FAT TOTAL:
  • 1g SATURATED FAT:
  • 10g FIBRE:
  • 13g PROTEIN:
  • 28.38mg SODIUM:
  • 17g CARBS (SUGAR):
  • 41g CARBS (TOTAL):

Sweet couscous & lentil salad

Heat the oil in a medium non-stick frying pan over medium heat. Add the onion and cook, stirring, for 5-10 minutes…

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